Well, here we are the other side of Cup Match and I hope yours was packed full of good things. There’s nothing quite like a four-day weekend … except a five-day one, of course, but that might be asking a bit much.

If you partied hard, I hope your liver is now in rest-and-recovery mode. Note that it takes about 72 hours for your liver to detoxify alcohol, so I always recommend at least a three-day window each week when you don’t drink at all. And if you are struggling to find something fun to drink that is alcohol-free and not completely packed full of sugar, then try Culture Pop.

I usually drink flavoured sparkling waters such as Spindrift or Waterloo, which are naturally sugar-free, but Culture Pop (from Miles) is my go-to for that end-of-day wind-down or boat-party drink. The sugar content varies across the great flavours but my favourite is the lemon-ginger option, which comes in at 6g sugars per can (as an adult you want to keep your sugars to a limit of about 28g a day max).

It contains a dose of gut-friendly probiotics, it’s delicious and fiery enough to make you sip it instead of guzzling it down. It’s also $12.95 for four, which is relatively affordable — especially when comparing it with boozy options.

Last week on the beach I was talking about the cost of healthy living with a friend, who was saying that lunchtime options in town were getting increasingly pricey. I asked what he thought a reasonable price for lunch was and he settled at $18. I know that will seem high end to many, but when I started researching it, that seemed average for lunchtime takeout options.

So I was challenged to come up with a list of healthy options available in town for less than $18. I have put my list below but I’d love to know of others if I have missed any! Of course, making your own lunch is usually far cheaper. But the prolific nature of available options is just testament to the fact that many of us don’t — or think we don’t — have time.

Can I just whisper in your ear on that point? Almost everyone has time to make themselves lunch, we just don’t prioritise it. Next time you say to yourself “I don’t have time to cook” or “I don’t have time to exercise”, rephrase it. Say instead, “Cooking/exercising is not a priority for me right now.” That hits slightly differently, doesn’t it? Your reasons for it not being a priority are possibly very legitimate — and that’s OK — but saying it that way is a reality check on how you are spending your time. Be real with yourself! Do your priorities need to change?

OK, back to the list: I didn’t include regular weighted-salad bars in this list as there are tonnes to choose from, they are mainly the same and I wouldn’t be telling you something you don’t already know!

Healthy lunch options in Hamilton ($18 or less)

1, Veggie chilli at Nonna’s Kitchen ($12)

This is a super-tasty option and not a bad idea if you sit in a freezing, overly air-conditioned office! It’s full of fibre and plant-based protein with a good mix of beans and pulses. At $12 you might be able to add a small side salad too. Although it’s good, I wouldn’t add the cornbread as you will overdose on carbs.

2, Wild Greens options ($14-$17)

Wild Greens has a great range of pre-designed salads on their menu, ranging from $14 to $17. I really love the South Shore and Umami as healthy options. I would ask for the salad dressing on the side and, if you are into healthy oils, perhaps just dressing it with extra virgin olive oil and lemon juice at your desk. I keep the Acid League (Miles) dressings at work for this reason, which give you a healthy dose of living vinegar too!

3, The Cottage Baby Spinach Harvest Salad ($17)

I’m a big fan of this great little spot for a weekend breakfast but they do a great salad for takeout at lunch too. The Baby Spinach Harvest Salad gives you almonds and feta, which is probably enough protein without needing to add more. The fats in this will start to add up though, so I suggest you get the dressing on the side. If you have leftover grilled chicken at home, it would be easy to bring this in as an extra topper.

4, Nutrifit fridge, Miles ($12.95–$16.95)

Full disclosure, this is our line so obviously I’m biased! Not everything fits into this price range but the Vegan Combo/Moroccan Salads are $12.95 and the Chicken Combo (mango chicken, an Asian-style slaw and a kale salad) is $16.95. You could also try the coconut curry soup (half), but you’d need some hummus and oatcakes on the side to make this a complete meal.

5, Buzz Detox Bowl ($15.45)

There’s a great range of plant proteins in this bowl (quinoa, flax seeds, pumpkin seeds and chickpeas) so no need to add extras! Again, as is the mantra, dressing on the side and just use what you need!

6, Miles Deli

I know Miles has a rep for being expensive, but I tested out the costing at the deli and I was able to buy a large piece of grilled salmon, sweet potato mash and grilled veggies for $17.36. This is a good option if you like your main meal to be at lunchtime and if you want something warm!

Special mention

Portofino has two salads, the Mediterranean and the Elena, which are both $19 so they don’t quite make the list — but they are huge. And delicious. And shareable. As with many of the options above, the fats in these salads do add up. They are mainly good fats — olives, walnuts, etc — but some people who exercise less, or simply do better metabolically by keeping their diet more lean, might want to spread these out across two meals.

• Catherine Burns is a fully qualified nutritional therapist. Look for Nutrifit & Natural Nutrition, Bermuda on Facebook and @naturalbda on Instagram